Riptide CrossFit – CrossFit
(10-15 min.) Dynamic Hip Warm-up
Run 400 m, then:
10 Lying Glute Raises w/ 2-sec. pause at hip extension (Perform single-legged, 5/5)
10 Cossack Squats w/ 2-sec. pause at bottom
10 Standing Vertical Jumps (go for max vertical)
10 Samson Lunges
10 Hip Capsule Grinds and Dog Pee
10 KB Deadlifts
10 Single-Arm Russian Swings, each side
10 Russian Swings
10 Full Swings
Then, alternate between:
25 DUBS or attempts
2 Wall Climbs or attempts
*On the last round, have people use workout modifications for these movements.
Metcon (AMRAP – Rounds and Reps)
In the first 5 min, perform, for time:
Run 400 m
In the second 5 min, perform, for time:
Run 300 m
30 KB Swings (53/35 lbs)
In the third 5 min, perform, for time:
Run 200 m
20 KB Swings
8 Wall Climbs
In the fourth 5 min… perform:
5 MIN AMRAP
Run 100 m
10 KB Swings
4 Wall Climbs
Post times of first 3 task workouts to notes.
Scale each of the first 3 tasks to be completed in 4 min or FASTER. Athletes should be resting at least 1 min or MORE btw efforts.
Mobilize and foam roll.
2 min. Hip Flexor Trigger Point, each side.